Recipes from Cinnamon Coffee Cake, Lemon Blueberry Muffins, and Travis’ Protein Peanut Butter Balls

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I haven’t worried about my nutrition, since I retired from powerlifting in 2007. I have now decided to see what is possible after 40-years-old. Nutrition obviously has to be a major component in my program. I am on the Eat What You Want Program that a lot of you are on. It is working like a charm. I have lost seven pounds in 8 days, and I have gotten a lot stronger. My training has been a version of our popular GridStyle Program, and not only is it working, it is fun! All in all I am more than happy. My wife, Emily Drew, is the one that makes this all possible. Below are three recipes that you are all going to love. Enjoy!

As promised in the last blog on meal prep, below are the recipes for Cinnamon Coffee Cake and Lemon Blueberry Muffins, two of Travis’ favorites. The base of the recipe is the same, oat flour and egg whites but different flavor variations. Both have 12 grams of protein per serving. Perfect for a small breakfast or afternoon snack with a cup of coffee. These recipes are inspired by Jamie Eason-Middleton’s recipes; basically, I have tried every one of her recipes and these two are my favorite variations!

Cinnamon Coffee Cake
This recipe is perfect to enjoy for breakfast with coffee! If you don’t have oat flour, just process oatmeal in a food processor or blender until flour consistency. I use MMi whey protein which is pretty sweet already. If you want a sweeter cake, add a little artificial sweetener to the batter. Each batch makes 4 servings: 152 calories 12p/21c/2.5f
Ingredients:
1 1/2 cup Oat Flour
2 scoops Vanilla Protein Powder
1 TBSP Baking Powder
1 pinch Salt
4 Egg Whites
1/3 cup Applesauce Unsweetened
1 cup Unsweetened Coconut Milk
Splash Vanilla
Dash Cinnamon
Sprinkle Artificial Sweetener of Choice

Directions:
1. Mix oat flour, protein powder, baking powder, and salt.
2. In a separate bowl, mix egg whites, applesauce, and vanilla.
3. Mix wet and dry ingredients. If batter seems dry, add ¼ cup water.
4. Pour half of batter in a loaf pan and sprinkle with cinnamon and sweetener. Pour the other half of batter and sprinkle with more cinnamon and sweetener.
5. Bake at 350 for 24 minutes. Enjoy!

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Lemon Blueberry Muffins

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This recipe is perfect to enjoy for breakfast with coffee! If you don’t have oat flour, just process oatmeal in a food processor or blender until flour consistency. I use MMi whey protein which is pretty sweet already. If you want a sweeter muffin, add a little artificial sweetener to the batter. Each batch makes 8-9 muffins: 152 calories 12p/21c/2.5f
Ingredients:
1 cup Oat Flour
2 scoops Vanilla Protein Powder
1 TBSP Baking Powder
1 pinch Salt
1 packet Lemonade Drink Mix, Sugar Free, 2 Quart size
4 Egg Whites
1/2 cup Applesauce Unsweetened
¼ cup Water (optional)
Splash Vanilla
1 cup Blueberries
Directions:
1. Mix oat flour, protein powder, baking powder, and salt, and drink mix.
2. In a separate bowl, mix egg whites, applesauce, and vanilla. {{If you don’t have applesauce on hand, you can substitute one ripe banana, mashed. This will change the macros slightly}}
3. Mix wet and dry ingredients. If batter seems dry, add ¼ cup water. Then gently fold in blueberries.
4. Pour batter into muffin pan and bake at 350 for 12-15 minutes.

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Travis’ Protein Peanut Butter Balls

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Mix one scoop of protein with ½ cup uncooked oatmeal. Any flavor of protein will work for these. Then melt 2 TBSP of peanut butter for about 45 seconds. Mix the peanut butter into the protein mix. Then add 1 TBSP of water at a time until the mixture sticks together like a dough. Then roll into balls and eat. {This makes 5-8 balls depending on the size} OR you can spread the mixture out into a rectangle and let it set up and eat it as a protein bar.
These are higher in fat than the other recipes so I like to have them in the fridge and eat just one at a time. Travis has the macros for it so he eats the whole batch at one time.

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